Watermelon

Watermelon (Citrullus lanatus) is a heavy oval shaped fruit with a hard and thick outer skin, red inner flesh, and small black seeds. Some varieties come without the little seeds, which can be a nuisance when eating watermelon.

Health Benefits of Watermelon:
  • Increased Protection from Bacterial and Viral Infections
  • Increased Immune Function
  • Reduced Cancer Risk
  • Protection Against Heart Disease
  • Watermelon is high in the carotenoid lycopene which is thought to be beneficial for preventing cancer.
    *Some of these health benefits are due to the nutrients highly concentrated in Watermelon, and may not necessarily be related to Watermelon.
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Natural vitamins, minerals, and nutrients found in Watermelon: Carbohydrates | Vitamin A | Lycopene | Vitamin C |

Click here to compare these nutrition facts with other fruits.
Nutrition Facts
Watermelon raw                
Serving Size 100g
Calories 30
% Daily Value*
Total Fat 0.15g0%
    Saturated Fat 0.016g0%
Cholesterol 0mg~%
Sodium 1mg0%
Total Carbohydrate 7.6g3%
    Dietary Fiber 0.4g2%
    Sugar 6.2g~
Protein 0.6g~
Vitamin A11%Vitamin C14%
Calcium1%Iron1%
*Percent Daily Values are based on a 2,000 calorie diet. Your daily values may be higher or lower depending on your calorie needs.
Vitamins  %DV
Vitamin A 569IU11%
    Retinol equivalents 28μg~
    Retinol 0μg~
    Alpha-carotene 0μg~
    Beta-carotene 303μg~
    Beta-cryptoxanthin 78μg~
Vitamin C 8.1mg14%
Vitamin D 0IU (0μg)~%
    D2 Ergocalciferol ~IU (~μg)
    D3 Cholecalciferol ~IU (~μg)
Vitamin E 0.05mg0%
Vitamin K 0.1μg0%
    K1 - Dihydrophylloquinone 0μg~
    K2 - Menaquinone-4 ~μg~
Vitamin B12 0μg~%
Thiamin 0.033mg2%
Riboflavin 0.021mg1%
Niacin 0.178mg1%
Pantothenic acid 0.221mg2%
Vitamin B6 0.045mg2%
Folate 3μg1%
    Folic Acid 0μg~
    Food Folate 3μg~
    Dietary Folate Equivalents 3μg~
Choline 4.1mg~
Lycopene 4532μg~
Lutein+Zeaxanthin 8μg~
Minerals  %DV
Calcium 7mg1%
Iron 0.24mg1%
Magnesium 10mg3%
Phosphorus 11mg1%
Sodium 1mg0%
Potassium 112mg3%
Zinc 0.1mg1%
Copper 0.042mg2%
Manganese 0.038mg2%
Selenium 0.4μg1%
Water 91.45g~
Ash 0.25g~
Fatty Acids
Omega 3 to Omega 6 Ratio0
Omega 6 to Omega 3 Ratio~
Total Omega 3s0mg
18D3 Linolenic0mg
18D3CN3 Alpha Linolenic(ALA)~mg
18D4 Stearidonic (SDA)0mg
20D3N3 Eicosatrienoic~mg
20D5 Eicosapentaenoic(EPA)0mg
22D5 Docosapentaenoic(DPA)0mg
22D6 Docosahexaenoic(DHA)0mg
Total Omega 6s50mg
18D250mg
18D2CN6 Linoleic(LA)~mg
18D2CLA Conjugated Linoleic(CLA)~mg
18D3CN6 Gamma-linolenic (GLA)~mg
20D2CN6 Eicosadienoic~mg
20D3N6 Di-homo-gamma-linolenic (DGLA)~mg
20D4N6 Arachidonic (AA)~mg
22D4 Adrenic (AA)~mg
Essential Amino Acids  %RDI
Tryptophan 7mg3%
Threonine 27mg3%
Isoleucine 19mg1%
Leucine 18mg1%
Lysine 62mg3%
Methionine 6mg1%
Cystine 2mg1%
Phenylalanine 15mg2%
Tyrosine 12mg1%
Valine 16mg1%
Stats
Percent of Daily CalorieTarget
(2000 calories)
1.5%
Percent Water Composition 91.5%
Protein to Carb Ratio (g/g) 0.08

How to choose Watermelon: Watermelon can be picked by knocking on the outer skin and listening for a hollow sound.

Climate and origin: Watermelon is thought to have originated from the Kalahari Desert in Southern Africa. A fruit notorious for growing in hot climates with little water, watermelon is hearty and will grow almost anywhere warm.

Taste: Watermelon has a very sweet taste and mushy texture.

Miscellaneous information: One of the most hybridized fruits, watermelons can be found with yellow or orange flesh, and even with a purple black skin. Although seedless varieties of watermelon exist, the seeds are edible and very high in iron.

Similar tasting produce: Cantaloupe, Honeydew



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